Every day we squint at our smartphones, sit rigidly in front of monitors at work, and relax in front of the TV in the evening. Our eyes work hard and deserve more attention. Ever heard of eye yoga exercises? If not, then it's time!
Did you know that many Eye and neck discomfort be related? When our neck is stiff, the eyes become rigid and vice versa. By the way, the best way to feel the connection is to put a hand on your neck and move your eyes.
Unfortunately, eyes and neck suffer especially from the bad posture that we often display in front of the computer. But yoga exercises are a good way to relieve lighter tensions.
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And your troubled eyes will feel better again. It is advantageous if you pick two or three exercises and do them every day. If you do "normal" yoga more often, you can do the Eye yoga exercises super integrate.
12 eye yoga exercises that are good for your tired eyes
The exercises are easy to incorporate into your daily routine. But for your eyes to do well, you need to do a little more.
While working, you should take regular small breaks and look into the distance. Then you won't fall into the unhealthy "monitor stare". Even squinting your eyes hard in between helps you to relax.
1. always follow the line for relaxed eyes
Breathe deeply in and out. When you have consciously attained deep, even breathing, begin the eye yoga. Walk your gaze along an imaginary line.
On the inhale you go up, on the exhale you go down. Once you have walked up and down at least 5 times, repeat this exercise from right to left and in a diagonal.
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2. imaginary clock with strained eyes
Imagine hanging in front of you a large Clock. On this imaginary clock, you then look alternately at 12, 3, 6 and 9 o'clock. First you do this clockwise, then counterclockwise.
This helps against dark circles!
3. eye yoga for your balance
This is a great exercise for anyone who wants to get more balance. Stand upright and breathe deeply in and out through your nose. Find a point in front of you that you focus on.
Then slowly shift your weight onto one foot and slowly lift your other foot up. Keep going up until you are standing in the so-called tree pose.
As soon as you stop wiggling, close your eyes. After that, you will quickly realize that the eyes are almost a second leg.
4. blinking as eye yoga exercise
Every time we blink our eyes are filled with Tear fluid wetted.
In everyday work, however, people often blink too little, developing what is known as the "fixed gaze."
Therefore, it is very good for your eyeballs if you blink 10 times in a row and then keep your eyes closed for a few seconds
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5. draw circles with the eyes
Attention this eye yoga exercise is best done while sitting. It can cause temporary dizziness.
It's as simple as this: circle 10 to 20 times with your eyes in each direction. The circles should be as large as possible. It's best to hide behind the monitor. Don't let your colleague get seriously worried :)
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6. eyes draw an imaginary eight after
While sitting comfortably, imagine a lying eight. First you scan the right side of the figure eight with your eyes, then you imagine the left side.
After you've traced the figure eight four times, start over. This time inverted.
Then cover your eyes lightly with your hands and relax for at least 5 long breaths. Make sure that you only move your eyes during this exercise. The body is relaxed. You tend to wobble along with your whole head.
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7. eye yoga exercises for your focus
This exercise probably looks a little funny to spectators. First, look at the tip of your nose (squinting is encouraged). Next, look at your thumb, which you place just in front of your eyes (with your hand outstretched). And to focus on the distance, find the farthest point in the distance and look at it.
The best way is to just look out the window. You should look at each point for at least 2 seconds.
8. eyes relax
This exercise is particularly suitable for the lunch break, or the ride home by bus and train. Every day we "force" our eyes to focus. Why not just relax and do nothing at all?
Just open your eyes wide (as wide as possible without people thinking you're crazy) and let your eyes wander off into the distance. For me, this is the exercise that is best of all to do anywhere without being looked at in confusion. 😁
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9. massage for the eyes
During the massage, of course, not directly massage the eyes. But just next to them. And if the muscles around the eyes are more relaxed, then your eyes certainly are too.
Grab the root of your nose with your thumb and middle finger. At the same time, place your index finger between your eyebrows. As soon as this is done (I also spend an embarrassingly long time thinking about which finger now belongs where), move your fingers slightly. Just as it is comfortable for you. It's your gut feeling's turn :)
10. air painting
To strengthen the eye muscles, it is important to challenge them now and then. You can do this with this exercise. Please also do this exercise while sitting, because you can quickly become dizzy.
Hold your index finger about 20 centimeters in front of your eyes and fix your gaze on it. Then draw characters in the air with your finger (letters, numbers, figures). At the beginning, the movements are still very slow. Follow your fingers with your eyes. As soon as the air painting works well, become faster and faster until you can hardly keep up with looking. Then you pause the whole thing. As soon as your eyes have calmed down again, repeat the exercise once more.
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11. make light bath
This eye exercise will make you feel like you're on vacation, even at home. You need a sunny day for it. As soon as the sun shines noticeably but not too strongly (don't do it at midday!), i.e. preferably in the afternoon or morning, sit facing the sun.
Look with closed eyes towards the sun and relax the whole body. Enjoy the light and warmth and perhaps the fresh air. If it is not too cold, sit outside or go to an open window.
12. cool-down
Sit down at the table and rest your elbows on the table. If your hands are cool, rub them together until they become pleasantly warm. Close your eyes and cover them with your hands.
Do not press your hands against your eyes! It should simply become very dark. Once the hands are right, you can briefly open your eyes and check if it is absolutely dark. Then close your eyes again and relax.
Since neck and eye problems are often connected, you should not forget about your neck.
How to make your workplace eye friendly
Eye problems are only made worse by the wrong workplace. The location of the computer monitor plays an important role. Your monitor should not be placed in such a way that light from the window or other light sources can be reflected in it. So it should definitely not be in front of a window. The monitor should not be too high and not too low. Sitting in front of a small laptop all the time shouldn't be either! Here the investment in a monitor is worthwhile.
Ergonomically, the workplace should also meet certain requirements. The best thing you can do is to have a standing desk, with which you can sometimes stand, sometimes sit. By the way, you can also build a simple standing desk yourself. Not only how and whether you sit, but also how far away you sit from the monitor is important. A distance of 50 to 80 centimeters is comfortable for the eyes.
Why stressed eyes see worse
Seeing is exhausting. And quite a bit. Our body needs about a quarter of our total energy for vision. Tired eyes therefore also result in less performance.
That's why it's so important to take small breaks and give your eyes a break. They really deserve it.
What are the best home remedies for stressed eyes
Sometimes you just need more than eye yoga exercises. Cooling cucumber slices or two tea bags on tired, puffy eyes often work wonders. We have found four of the most effective home remedies in the fight against dark circles.
A cold tea bag against dark circles
Instead of throwing your green tea bag in the trash immediately, feel free to use it twice. Put the softened tea bag in the refrigerator until it is nice and cool.
After that you can put it on your eyes. Either one side per eye or brew two bags beforehand. It is better not to use black tea on the eyes, as it can cause discoloration.
The classic against dark circles under the eyes: cucumbers
The watery vegetable cools our eyes and refreshes. The cucumber works best if you put it in the refrigerator beforehand. After that, cut two thin slices and put them on your eyes.
Milk against dark circles
The milk causes blood and lymph vessels to contract. As a result, the swelling subsides and your dark circles become less visible. Simply dip two cotton pads in cool milk and place on the eyes for about 10 minutes.
Sage against burning, dry eyes
Brew a sage tea (either with fresh sage or sage tea bags) and let the infusion steep for at least 10 minutes. Then soak a cloth and put it on your eyes for at least five minutes.
Our conclusion
Eye yoga exercises are not difficult and can still do a lot of good. It definitely can't hurt to repeat a few exercises every day. The mini-workout for the eyes has a relaxing effect, moisturizes the eyes and increases the ability to concentrate. Especially in winter, when the air becomes dry due to the heating, a round of yoga for the eyes does really good.
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